Happy Quitters Day! For me it was starting day, though. Hoping for 1,000 miles and a sub-4 hour marathon this year.

First run of the year (thanks to a week of stupid work at my stupid job):

7 miles (indoor) with tempo intervals (5 min/km):

2 km (3 min recovery), 2 km (3 min recovery), one mile

1 hr swim - 3000m

5 miles

10 mins warmup

3 parts, 5 rounds each with 3 mins rest between each part.

Part1: 5x
90 secs hard effort on bike + 30 sec rest

Part2: 5x
90 secs max reps Rus KB swings @45 + 30 sec rest

Part3: 5x repeat part 1

Streych